SUNDAY 19.01.20 – QUOTES OF THE WEEK – DAY OFF!!!
DAY OFF!!!
Quando inizi a lavorare con una squadra devi lasciare che il team vada avanti per conto suo. E alla fine devi tutto a loro.
“Michael Schumacher”
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DAY OFF!!!
Quando inizi a lavorare con una squadra devi lasciare che il team vada avanti per conto suo. E alla fine devi tutto a loro.
“Michael Schumacher”
Read More
ONLY ONE SESSION TODAY AT 10.30 FOR BEGINNERS & INTERMEDIATE, TEAM ELITE ENTRY LEVEL, GPP & COMPETITORS
TODAY YOUR BOX CLOSES AT 12
MOBILITY & WARM UP
2 Rounds of:
1 minute Jump Rope ( Single or Double )
5 Scap Retraction
10 Slow Wall Squats
30″ Alt Warrior Strecth
Into 2 Rounds of:
200 mt jog
5 DB / KB strict press each side
5 Waiter Squats Each side
SKILLS & SPECIFIC WARM UP
Sumo Deadlift High Pull
2 Rounds, Increase loading and pace through the rounds
7 Box Jump Over
7 Sumo Deadlift High Pull
15 Double Unders
CONDITIONING
MAN NOTIFIED
3 rounds For time, 35-30-25 reps
Box Jump Over the #60/50
Sumo deadlift high-pull #43/29
Double-Under
Time Cap 15′
Read MoreMOBILITY & WARM UP
10 Minutes For Quality:
10 Wall Squats
200 Meter Row
10 Seconds Walkouts
Then: 1 Round of Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
SKILLS & SPECIFIC WARM UP
Clean Warm Up – Jerk
Warmup Set 1
With Lighter Weight:
15 Air Squats
5 Power Clean & Jerks (Touch and Go)
Then; With Workout Weight:
10 Air Squats
3 Power Clean & Jerks (Touch and Go)
10 Air Squats
CONDITIONING
“Air Fryer”
3 Rounds:
50 Air Squats
10 Power Clean & Jerks #61/43
MOBILITY & WARM UP
10′ stretch & trigger point around trouble area: then
20 Active downward dog / alternate toe touch
20 Standing leg swing (front) each leg
30 Sec Right leg cadence drill
30 Sec Running skips or assisted kneelift
15 Lateral Squat ( landing left)
30 Sec Standing leg swing ( across)
30 Sec Left leg cadence drill
30 Sec Running skipsbor assisted knee lift
15 Lateral squat (landing right)
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Walking quad stretch
30 Sec Skip x 20-30″
20 Walking lunges combo 10 hands btn- 10 arms circle
1. Puppy Pose: 1 Minute
2. Shoulder to Floor: 1 Minute
3. Wrist Stretches: 1 Minute
2. Pigeon Pose: 2 Minutes Each Side
3. Butterfly: 90 Seconds
SKILLS & SPECIFIC WARM UP
Pose Running
CONDITIONING
“ACTIVE RECOVERY”
NOT FOR TIME:
800mt-600mt-400mt-200mt Run
50-40-30-20 AB-MAT Sit Up
Sostituzione Run con:
1000mt-750mt-500mt-250mt Row
MOBILITY&WARM UP
3 Rounds Not For Time
200 Meter Run or 250 Row
30 Second Front Plank (On Hands)
20 Overhead Circles (Each Direction)
10 Slow Wall Squats
5 Walkouts
SKILLS & SPECIFIC WARM UP
Clean Warm Up
STRENGHT
Every 1’30” x 5 Rounds
10 Front Front Rack Lunges @50% 1 RM of Front Squat
CONDITIONING
“LETHAL CHOICE”
4 Rounds For time
200 mt Run
20 Lateral Burpees
10 Squat Clean #60/43
Time Cap 12 minutes
MOBILITY & WARM UP
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Double Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 mt Bear Crawl
200 mt Jog
SKILLS & SPECIFIC WARM UP
10′ Practice Double Unders; then 2 Rounds
3 Pull Ups – 6 Push Ups – 9 Double Unders
CONDITIONING
“CYNDY’S COUSIN”
AMRAP 16′
7 Chest To Bar
14 Push-Ups
21 Double Unders
COMPARE TO 12-11-18
Read MoreMOBILITY & WARM UP
2 Rounds, Not for Time:
200 mt Jog
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers
Into 2 Rounds, Not for Time:
200 Jog
:30s Cossack Squat
:30s Warrior Squat
5 Waiter Squats (each side)
SKILLS & SPECIFIC WARM UP
Squat Therapy – Front Squat
3 Rounds of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts
CONDITIONING
HEAVY FRONT SQUAT*
Take 10 minute to find 1 set of 5 reps of Front Squat
Then:
On the 2 minutes x 7 rounds Front Squat
5 – 5 – 3 – 2 – 1 – 1 – 1
*compare to 05.09.19
Read MoreDAY OFF!!!
La vita è per il 10% cosa ti accade e per il 90% come reagisci.
“Charles Swindoll “
Read MoreMOBILITY & WARM UP
3 Rounds
200 Meter Run
15 Calorie Bike
3 Rounds
20 Air Squats
15 Banded Good Mornings
10 Overhead Circles (Each Direction)
5 Inchworms
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
SKILLS & SPECIFIC WARM UP
Snatch Warm Up – Double under
WARM UP SET 1
With Lighter Weight:
15 Double Unders
5 Power Snatch
15 Double Unders
5 Bar Facing Burpees
WARM UP SET 12
With Workout Weight:
10 Double Unders
3 Power Snatch
10 Double Unders
3 Bar Facing Burpees
AMRAP 15:
30 Double Unders
10 Power Snatch (52/30)
30 Double Unders
10 Barbell Facing Burpees
MOBILITY & WARM UP
10′ Banded stretch & Foam Roller; Then:
3 Rounds Not For Time
200 mt Run
1 Round of “Strict Cindy”
15 Russian Kettlebell Swings
15 Sit-Ups
Then: 2 Rounds Not For Time
3 Spiderman and Reach, each side
10 PVC Overhead Squats
3 Walkouts
10 PVC Overhead Squats.
SKILLS & SPECIFIC WARM UP
Clean Warm Up – Push Jerk
2 Rounds Not For Time
5 Deadlift + 5 Hang Muscle clean + 5 Power clean + 5 Jerk 40% BW
In a 5 minutes build your weight for first: Macho Man
( 3 Power Clean+3 Front Squats+3 Jerk)
CONDITIONING
“MACHO MAN”
EMOM For as Long As Possible
3 Power Clean
3 Front Squats
3 Push Jerk
Rx: Barbell #70% BW
*compare to 22.07.19
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